Keys to a Healthy Body Weight: Understanding the Triggers of Overeating

[@silkenissen7409]

Well, I am physically active and I DO overeat - everything mentioned in the video applies! Thanks Mario, great video! My personal coping strategy: no added sugar whatsoever - it gives me peace.

[@jackgoldman1]

Sad, go out to eat. Happy, go out to eat. Alone, go out to eat. Group, go out to eat. Restaurants serve over sized portions of ultra processed foods. My blood sugar is down to 6.1 A1C, dropped by eating meat and vegetables with very few carbs or sugar. Eat this, not that. Not perfect, getting better. Your advice has helped me identify better information for better results. I am subscribed and like the videos. Appreciate your help. Exercise, lose weight, eat whole food. If it is to be it is up to me.

[@dreamingoftacos4388]

I eat Protein & fiber OMAD and use HAVA to score my food choices. On medication though that directly causes fat gain so its a struggle. But lost 17 pounds in 6 months

[@MarquitoRH]

Re carbs I think there has been somewhat of an over demonisation of carbs. Your tips are very helpful and measured. I am 63 and have always done a lot of endurance exercise at a reasonable level. For me to perform well on the bike I need carbs to keep my glycogen stores replenished, which I take with protein and a lot of veggies. I also consume a lot of fruit - I know fructose. I eat rice, potatoes and pasta. At breakfast I eat a large bowl of porridge after a plate of scrambled eggs. The only time I take refined carbs are on the bike using gels and carb powder. It works for me at 1.78m and 75kg with good overall health. My blood insulin levels are very low. Re exercise as a tool to control weight I agree on your comments but for me 10 hours a week on the bike is 5000 calories consumed and since I don’t “reward” myself with high doses of sugary cakes it clearly plays a part. Re the obesity epidemic I have spoken with many friends of the same age and while it’s the worst level of evidence our anecdotal observations align that there was absolutely minimal obesity when we were growing up in the 60s; perhaps one child in the school was overweight by the standards of the day. You can look back just at news reels of the 70s and 80s as well and the average person was not overweight. After observing the obesity crisis my personal opinion is that it must be very difficult to lose weight - I have no experience directly just as I don’t for giving up smoking but for the crisis to be reversed we must find a way to stop people getting obese in the first place…once there it seems like it’s too late 😮

[@KoiRun50]

Another factor for me is access to food. I tend to over eat more when I’m at home (with access to more food) vs when I pack my meals and eat at work. As one of the comments above, is when retirement could be potentially bad for your health, depends.

[@tyronemajor3691]

i eat more when im at home when im at work i eat less facts.

[@sunbeam9222]

Number 1 reason people gave when asked why they eat even tho not hungry " because it's there" unless you work in a bakery yes more easily accessible at home.

[@AJV-handlebus]

As in all your video's excellent, direct to the point commentary Dr.

[@ytubechannel997]

Another reason for overeating is distraction. People who eat while doing something else such as watching tv or interacting with a computer, may not notice how much they are actually consuming.

[@nourishedbyscience]

Yes agreed. It's basically a form of non-hunger eating. I'll include that in the next video about the psychological factors. Cheers Mario

[@MarquitoRH]

Agree: one of the worst things is kids eating in front of the computer- terrible habit. Ideal is once per day a family meal together with NO PHONES 😅

[@pseudonamed]

oh busted.. I'm literally eating lunch while watching this video. It's a bad habit, thanks for the reminder.

[@sunbeam9222]

There's a UK show called secret eaters. People often complain that they eat little but pile on the weight so the tv crew tracks their every move 24/7 and then shows them how often and how much they eat. People are usually shocked 😆

[@nanka2002]

This is such an important video! Apart from its being informative it also help you how not act on those triggers. For me the biggest problem is the comfort eating and I am looking forward to watching the upcoming video on the psychological factors. Sleep is another huge problem. I suffer from thyroid condition and it is so difficult to go back to sleep when I wake up at night. I have long ditched soda and processed food. Anyway, there are too many issues. Thank you for your time to make this video and give us all this useful information.

[@Joelina456]

Such great evidence-based advice. Huge respects for the research that went into this, and thank you for presenting to us in such a bite-sized way 🙂

[@Joelina456]

i also love the structure of the video and the practical take-aways, where you reported how you personally implement it, very inspirational! And the cherry on top is always your write-up that is available through the blog, a.m.a.z.i.n.g. to refer back to later. Thanks!

[@nourishedbyscience]

Thank you for your kind feedback. Appreciate that you took the time. Cheers Mario

[@jamescurtis6217]

Consistently good work Mario, incredibly helpful content.😉

[@deborahlee3621]

Thanks Mario! I really needed this video today. The information about study results is so helpful.

[@tinybarabo]

Thank you Mario for the video! Yes!!! I still have bad flashbacks when I was binging on salty peanut butter (by the jar).

[@AkAk-tk1tg]

Fantastic information brother

[@stardustdreamer]

Absolutely amazing how you have managed to take so much information and condense it into something so useful! You are a great communicator and I thank you so much for your hard work and generosity in sharing your knowledge. Cheers.

[@nourishedbyscience]

Thank you for your kind feedback. Cheers Mario

[@skyeblue6834]

thank you for arming me with this need to know info now I shall go and make use of it. but after a habit of a lifetime this is going to be quite a challenge which I shall embrace 👍

[@nourishedbyscience]

Strong suggestion: take a look at all of my videos in my playlist 'Keys to a Healthy Body Weight', linked below, and experiment with one change at a time to find those that you can (happily) maintain long term. Do not rush into this and change all the things at once; you may lose a lot of weight rapidly, but if you cannot happily maintain your new diet and lifestyle, the weight loss will not be sustainable. Best wishes to you. Cheers Mario

[@spectatrix5003]

vielen dank für diesen interessanten beitrag!

[@jennifer.anguiano]

Great video! Looking forward to the next one.

[@AuntSaraALZ]

Great information, well presented. Thank you! 💜

[@mellowmemood]

Great info! thank you so so much for your time!

[@codrut.243]

Please make a series about LADA diabetes. There is almost no reliable source of information on the internet!

[@Billionsmustchill]

Great video, so many factor's I wasn't informed about that much. I'm also like 80% sure a big source of my occasional mutant-level of overeating is not a simple sleep deprivation, but a broken sleep schedule. I can sleep perfect 8-9 hours, but if my wakeup time was at 9am consistently and then shifts to 4pm(gaming :D), then I become a blackhole that won't leave any fridge alive. Also happens a lot around the New Year after celebrating until early in the morning and later waking up during the day with lots of leftovers.

[@nourishedbyscience]

Yes. There is even some evidence from shift workers to back your anecdote up. Even if they sleep enough, the shift in the diurnal wake-sleep cycle seems to increase hunger and food intake. Thanks for sharing. Cheers Mario

[@MarquitoRH]

@@nourishedbyscience Is this also related to impact of night shifts on cortisol levels in some way? Or is that idea more of a myth than a reality ?

[@IPMan-me6lo]

Your videos are more relaxed, packed with valid information, which makes them so worthy. As you suggest, you can have a donut or ice cream in a controlled amount, other just panicking, “This will Kill You”. One question pops up, you show a blood sugar picture with a spike after a meal, which goes up over 10 or 200. Would you say it is in a normal range, just after meal? Other shout out a warning, you are Insulin resistant at this number. I'm a candidate for this, but it goes back to 5.4-5.8 after a while. Thank you.

[@nourishedbyscience]

Hey, great question. An increase in blood sugar after a meal to 180 mg/dL (10 mmol/L) or higher is what I would call "a blood sugar spike". I explain my rationale for this in this video here: kzbin.info/www/bejne/gofaZ2OIfs2VsMksi=pGKVV-Amw4YcHnME I also made a video with strategies of how to avoid blood sugar spikes: kzbin.info/www/bejne/r5iTimabg7h0hMksi=kKhQ33RGy3rUUoGd And lastly, there are many potential reasons why someone may experience a blood sugar spike, insulin resistance only being one of these. Also important to be clear about the difference between insulin resistance and glucose intolerance. If that's not clear, I recommend this video here: kzbin.info/www/bejne/j5iccoZoqMuMb7ssi=TA0-7da6ZtE2UAQs I have many more videos about insulin resistance and glucose tolerance, and even more to come. Hope this is helpful. Best, Mario

[@wellnesssecrets2014]

Excellent content & presentation. 7 essentials for good health must be part of our Dinacharya.

[@mariajoseandrade9378]

Thank you for sharing this knowledge. Waiting for psychological triggers, my problem. Regards from Portugal.

[@bennyg199]

Thanks!

[@nourishedbyscience]

Thank you for your support. Cheers Mario

[@ad3781]

mario could you do a video of high satiety high protein high fiber meal options? maybe several go-to breakfasts lunches and dinners. thanks.

[@blumingwellness]

Another excellent video! It's good to know which approaches are more evidence-based. Is there research on whether availability of a greater variety of foods leads to overeating, even if they don't fall into the categories you listed?

[@nourishedbyscience]

Great question. I don't think we have a good answer on this. Greater variety in food choice leads to greater calorie intake, but there is some evidence to suggest that this is at least partly mediated by some of the ten triggers mentioned here (i.e., greater variety may be more likely to make meals more energy dense or hyperpalatable). If I had to guess, I would say that greater variety is not a huge factor as long as we minimize the ten triggers (or follow the three rules). Cheers Mario

[@4everhdt]

Thanks very much for this concise and applicable information. I really appreciate the time stamps as well

[@SandraHelvey]

❤❤❤ thanks so much doc

[@tuppybrill4915]

I spent a week writing down everything I ate (I'm retired, I have the leisure) and was interested how many processed foods that included such as bread. Bread?! Check the ingredients on that supermarket loaf - flour, salt, a little fat, a little sugar, water right? Wrong, lots of extra stuff that you think "what's that doing in there". I need to make my own bread more often.

[@sunbeam9222]

I make my own everything now lol. Seriously you want pesto or gherkins, they put sugar in there. Imagine the rest..

[@MaxF88]

Another great video! Comprehensive, informational and yet easy to digest. I believe most people know these but a reminder like this will definitely helps in the world flooded with "food" 24/7. 👍🏻👍🏻👍🏻

[@jimparker2646]

... easy to digest ... hehe ... and low calorie

[@christinebowman90]

40 year insomiac who ran marathons then became extreme hiker.sleep 3-4 hours and never all at once.survived breast cancer 22 years ago.i just found out that more water is needed and no liquids with a meal.we need people like you to talk more about dehydration and the proper salt to eat...celtic,himilayan and redmonds due to high mineral content.weight has been up and down but not obese.

[@MarquitoRH]

I would definitely drink plenty of water but would and I do avoid putting salt on your food at all. It’s really not necessary unless there are very specific circumstances.

[@Press2GetTheCookie]

Can you please talk about intermittent fasting? The positive and negative of it. I’ve been doing it and feel great but people keep telling me is not so good. Not sure what to believe. I know that just because I feel good doesn’t mean my body is good. Thank you!

[@leslieevans2406]

Please explain if sugar substitutes are better for the body then natural sugars. Thanks 😊🎉

[@2009raindrop]

My hyperpalatability problem is fruit like watermelon and cantaloupe (but also at times extends to peaches and nectarines and grapes, etc.) so I was surprised that this kind of food was not in the hyperpalatable list. (It would also include ice cream if I ever allowed it in the house, LOL). But once I start eating one of those fruits it takes much will power (or total depletion of supply) to stop.

[@anneb5603]

Before menopause I could sleep for England, and I was slim. Now can't ever sleep and i get so Hungry and have put on 10 pounds past year and half despite working out

[@nourishedbyscience]

So frustrating that so many women develop sleep issues during or around menopause. I am really sorry to hear that, and would encourage you to discuss this with your doctor. Warm wishes, Mario

[@anneb5603]

@@nourishedbyscience Thank you so much for replying. Yes, I will do that. The HRT patch helps a lot but it's still difficult to sleep. Best wishes to you too.

[@stargazerbird]

Me too. I am on BHRT and run and have a pretty stress free life but I barely get 7 hours sleep now.

[@user-ee5om8wy7u]

One other factor. Extreme variety! Instead of having to choose from 3-4 choices of food, we often face a choice of hundreds of different foods. Such extreme choice variety leads to overeating and overconsuming (EVEN if all the options are strictly whole foods).

[@yu-tingkuo6547]

謝謝！

[@nourishedbyscience]

Thank you for your support! Best, Mario

[@niamhleeson3522]

I have been underweight for a long time so this video will be useful for me to finally move up to a normal weight!

[@nourishedbyscience]

Yes! Works the other way around as well! At the same time, I don't recommend including too many UPFs or other empty calorie foods. Still emphasize focussing on protein and fiber- and nutrient-dense foods. Cheers Mario

[@nanka2002]

Regarding the bit on liquid calories. You mention a glass of water during this segment, which obviously is a far better option than soda or alcohol. but my question is if it matters at all if I drink water during my meal or not. I have heard some contradicting information that a) you can only drink water half an hour before the meal and b) if you drink lots of water during the meal you feel full and eat less. When you have time please, can you shed the light on this issue?

[@TorBoy9]

Going back to eating habits from 50-60 years ago is extremely difficult. We have very influential forces of business, marketing, media and technology to fight against. We are surrounded by a message that encourages overeating, coupled with a message that obesity is not only acceptable but normal. That said we must do what we can to reverse this epidemic of obesity or we and our families will have shorter lives. I think of the fight against using smartphones and returning to a dumb phone that can only talk and text. Most people will be unable to make this adjustment, but a few will. Your three eating rules make a lot of sense and I have come to very much the same conclusion and three rules. Thank you.

[@nourishedbyscience]

Yes, 100% agree that the environment many of us are living in is a major hurdle. One topic I think is actually really interesting is to which degree the modern life of instant gratification and constant dopamine-inducing interactions with smartphones may set us up for also seeking rewards in other areas of life. Why would anyone eat a 'boring' dish such as split pea soup? That would be as stimulating and rewarding as using a landline phone ... Just thinking out loud. Don't think there is much research on this. Thanks for your comment. Cheers Mario

[@blumingwellness]

@@nourishedbyscience Yes! I believe that the pleasure and comfort-seeking 'norms' of modern western culture are a big factor in overeating and the obesity epidemic. I try to counter the influence of western culture by intentionally turning towards deeper, longer lasting rewards: living my values, cultivating my interests... and setting up a supportive environment.

[@nourishedbyscience]

Kudos to you. Cheers Mario

[@hankhardisty9433]

Very good advice!

[@philipwaring]

Great video, if people understood this and ate properly they would be so much healthier. I would add a couple of things. I understand that amylase in saliva is a powerful enzyme for turning starch into sugar, but less so in acidic conditions, and so a good tip is to eat something acidic before a carb containing meal. Some people drink diluted vinegar (ugh) I use a couple af forkfuls of sauerkraut which being vegetable adds fibre and to the feeling of being full and slows down the blood sugar response. I also think having a decent fasting period between the last meal of the day and breakfast helps, I go 14 hours exactly. My blood sugar monitor shows that towards the end of this period my blood sugar levels are rising and this must be coming from body fat burning.

[@nourishedbyscience]

Yes: kzbin.info/www/bejne/r5iTimabg7h0hMksi=Bb80qln9ehojVACr Thank you for your comment. Cheers Mario

[@corinayuen2487]

Dr. Mario, the second of your 3 rules is to limit added fats and oils. The keto diet requires you to eat a large amount of fats. How can you fit keto diet into your rule? Thank you.

[@nourishedbyscience]

Yes, of course. Many different ways of eating meet many of these criteria, and will usually help avoid overeating or even help spontaneously reduce calorie intake. I recommend considering the strategies outlined in both the video about satiety and the one about triggers of overeating. If you do that, you will see that a keto diet is consistent with many of these, such as being low in ultra-processed foods, low in hyperpalatable foods, low in soft foods, low in liquid calories, and usually fairly high in protein and fiber (depending on how it's implemented). It also keeps glucose and insulin levels low, which should help as well. It's fairly easy to see why that would lead to weight loss in many people.

[@corinayuen2487]

@@nourishedbyscience I appreciate your reply.

[@lowbarbillcraig3689]

The exceptions to some of these rules can be extreme - like the hard texture and the high fiber. Holt's study found baked potato to be the single most satiating food, yet it is incredibly soft, and actually contains very little fiber compared with spinach and the like (although Holt didn't include kale & spinach in her study).

[@MarquitoRH]

For me satiety and pleasure relies upon foods that require chewing. I can’t stand soft guey American style cake for example. But an English fruit cake which is hugely calorific I love. For me the chewing and hard texture is essential to enjoying food. I always tell people nobody gets obese chicken eating breast !

[@Mrs.TJTaylor]

Dehydration sometimes leads to overeating. Sometimes just a glass of water or some broth is all I need. I don’t know why, but my brain confuses thirst and hunger. Thankfully, it’s an easy fix.

[@chuckleezodiac24]

thanks. i dug it.

[@krollpeter]

Lack of sleep hours ... now I know why I am hungry on some days through the whole day

[@danguee1]

4:45 this really irritates me. You people - I'm including you, Mario - who find it easy to get enough sleep, are not bad sleepers seem to think us bad sleepers are somehow *_getting insufficient sleep by choice!_* Talk about sleep-shaming. I'd LOVE to be able to get 8 hours per night. But, for me, even the occasional 6.5 hours - employing all the best sleep hygiene on the planet - is a triumph....

[@nourishedbyscience]

I absolutely understand that it’s not your choice. My wife struggles with the same thing, so believe me that I am sorry to hear of your sleep issues. However, I still don’t understand why this is ‘sleep shaming’ or why this irritates you. If I said that high cholesterol is a risk factor for CVD, would that be ‘cholesterol shaming ‘ or similarly irritating? Honestly, I absolutely feel for all who are affected by this, and I know it’s very common, but my empathy doesn’t help you. It’s still a risk factor. And that’s all I said; certainly it’s not my intention to blame anyone for this, so please accept my apologies if it came across like that. Best, Mario

[@skybaby444]

It irritates him because he’s sleep deprived. It’s horrible. I do most of my overeating at night, hoping it will knock me out or still my mind.

[@danguee1]

@@nourishedbyscience If I have high cholesterol because I make no effort to eat/exercise health and choose to eat lots of fatty fast food every day, you can absolutely 'cholestrol-shame me! (although I do have some empathy for who can't control what they eat - it ain't easy). I was being a bit unfair to you - you don't appear to sleep-shame much at all, even inadvertently. But I have watched enough videos of presenters 'berating' us insomniacs for not getting enough sleep. And, yes, when that happens they do make it sound like we're just *_choosing_* not to get enough because we're too busy binge-watching or youtubing or whatever to get to sleep on time. I do all the sleep hygiene stuff - I try really hard (and try, fairly successfully, not to stress about it) - but with limited success....

[@NickJones-u4w]

Awesome video! ?Thanks

[@DelusionDispeller]

Where do we see the desire Tom seeking for more food than one needs? We saw it yesterday when silly person ate 2 donuts with breakfast. Duh on me. I was ravenous the entire day and ate more than I normally would have

[@karolina8367]

It's time to try your suggestions, the winter weight needs to come off 😂

[@djomlas888]

You would need to eat a lot of vegetables for fiber, nuts seeds and whole grains allows us to eat much more fiber

[@nourishedbyscience]

Yes, but they are also a lot more energy dense. I am fairly certain I get a lot more fiber from vegetables than from grains and nuts combined. And I actually do eat grains and quite a good amount of various nuts and seeds. Thanks for chiming in. Cheers Mario

[@MikeFrame]

Did you miss parasites and pernicious bacteria?

[@andreac5152]

I think that probably one of the main reason why we overeat is indirectly because we don't move and exercise enough. We overeat by under-burning.

[@nourishedbyscience]

The evidence is pretty clear that physical activity, as important as it is for so many things, is a distant second to our diet when it comes to determining whether or not we gain or lose weight. Cheers Mario

[@TasteOfButterflies]

​@@nourishedbyscience Physical activity also creates blocks of time with guaranteed no eating. Compared to how easy it is to eat while watching a movie, reading a book, or working a desk job, I'd guess that it helps moderate snacking.

[@stargazerbird]

@@nourishedbyscienceHerman Potzner would disagree. In his research exercise has appetite normalising effects in the sedentary.

[@GenRN]

Eating out kills me. I will eat whatever I am served and never feel full. Definitely a sign of insulin resistance. I have to eat at home.

[@almor2445]

I gave up milk. Suddenly the painful, anxious gnawing hunger I had felt for 40 years went away.

[@natiw2000]

the one food I can not stop eating until I finish all the quantity, no mater how much there is, is sunflower seeds. I never buy more than what I wish to eat in one set.

[@nourishedbyscience]

I have a few, but salted nuts, particularly Macadamias, rank very highly as well. I have eaten >1,000 kcal of Macadamias in one sitting on more than one occasion ...

[@paulvandun7129]

O​@@nourishedbyscience

[@JemyM]

I am not fond of the Ultra Processed Food category as I have several of those in a balanced diet on which I lost over a 100 lbs last year. I think nutrition labels are important to understand to navigate them. For instance I have low fat quark with a zero-calorie syrup from a company called bulk com. It is very pallatable and yummy, but the syrup contains no calories and the quark is an incredibly satiating protein source. I have plenty of Pepsi Max on my diet and always have pepsi max instead of regular soda or alcohol. I eat tuna from tincans in seed oil and my cholestrol levels are amazing. And on more than one occasion I even had Big Macs on a balanced diet which been fine once in awhile. I tend to be too low on salt and blood sugar and if I need to catch up on food (happens) I know they are about 5-600cal each.

[@nourishedbyscience]

Some nutritionists share your take on UPF. I don't. I feel that the unique concoctions we are creating carry many potential health risks that so far we are only beginning to understand. That said, it is well possible that your quark is indeed a great food; my point is simply that we don't know that for sure, and won't know it until we test these foods long term. Weight loss in the short-term is great, and I congratulate you on that, but that isn't the only health metric that counts. Cheers Mario

[@JemyM]

​@@nourishedbyscience I think the point is that UPF is such a broad category that it lose function and create new problems, similar to the vilification of carbohydrates or fear of 'insulin triggers'. For many people UPF is basically what we have, so learning how to navigate them in a positive way have became necessary for everyday life. I used to have a low income, and these foods are often cheaper to buy and cheaper to store, but picked correctly they can make up a good amount of my required nutrients. Now I work from my car, constantly out, not always with time over to cook. As far as health metrics goes, I am also concerned about eating disorders, which is a risk when beginning to try to exclude (or fear) food categories. If I was suspicious over foods cooked by others, by the notion that I don't know what is in them, or ingredients I can't identify, I would get an increasing problem functioning.

[@BertGraef]

oxygen is only 20%(1/5) of the atmosphere. Think a little about this. Even when you are breathing very hard in a cardio workout , only every fifth breath you take burns carbohydrate or fat and turns that into exhaled carbon dioxide.

[@BertGraef]

retirement is probably the worst thing a person can do. Its not old age that gets us. Its retirement. I spent 40 years on shift work, mostly nights. I could sleep 6 hours a day and get up and still have time for a good hard workout, then go back to work. Retiring gives a person nothing more than tons of spare time, no structure , no schedule, and bored easily. .

[@gdaaps]

I retired at 40, after 2-3 years of bad eating I am now back in track

[@gilianrampart8514]

I can't wait for retirement😅

[@hilarygibson3150]

I retired 5 years and 3 days 😉 ago. I had plans before I left, small and big plans. For me, it's been brilluant

[@John-the-Bass]

Agree!

[@hello3146]

@@hilarygibson3150 You are right and it is a shock to the system! I have read that the happiest of all groups of people are older women. I found that strange because they are generally considered the lowest status and most often poor BUT the differences of the happiest to unhappiest old women was if they PLANNED ahead and scheduled lots of things to do. I am recently retired but my dreams for retirement got derailed by 4 years of waiting to move & walk and pain & lack of sleep from 2 hip replacements. I am so relieved to be done with these and am nearing the end of rehab with rebuilding lost strength, endurance & flexibility. My GoGo years WentWent and I am trying to kick start myself and plan and reach out to people and resurrect old hobbies. You have to light that fire for yourself as no one else can get you going. An old friend admitted lately that he doesn’t plan any medical interventions in future because he hit an age where he doesn’t want to live any longer and saw a YT video lately with a guy suggesting that idea makes sense?! I am going to follow the first advice and PLAN things for myself until I feel the fun & adventure of life and recognize myself again. I hope you find your way through this time of learning to schedule yourself without the help of an external work schedule. I bet you have just one thing you might try like getting in better shape or becoming really excellent at a hobby you never had time for or writing your life story or travel or a course to learn something new or maybe even all of the above? Best of Luck ;)

[@jenniferchapman9645]

Great advice thankyou if you don't buy you can't eat it when buying treats only buy small portions (no large bags of crisps or a whole cake !!!!!)😂

[@MarquitoRH]

Great tip ! If it’s not in the house at all even better and NEVER go food shopping when you are hungry.

[@BertGraef]

we dont overeat. We just dont work and do anything physical anymore. A hard physical outdoor job is the best guarantee for health.

[@nourishedbyscience]

I don't think anyone would question the value of physical labor and exercise in general. But for body weight, the impact of physical activity is dwarfed by the impact of nutrition. The saying "You cannot outwork a poor diet" does have a basis in scientific evidence.

[@BertGraef]

@@nourishedbyscience I think many average people cant afford to eat healthy. All the ingredients for a simple salad cost more than 2 meals at some fast food place. We are deluged with food coupons and offers every week in the mailbox. You can order this stuff and get it delivered in an hour . No cleaning up of pots and pans and dishes afterwards.No shopping for food. Its going to be extremely hard to convince people otherwise to change thier eating habits. In the 1980's breakfast was first offered at McDonalds and most people considered that strange. Then everyone else in the industry jumped on that wagon.

[@francesruggeri2564]

Do not cut out carbohydrates completely, as your pancreas will stop working properly in response. Low glycemic carbs are the way to go.

[@nourishedbyscience]

Thank you for commenting. Low-carb diets do reduce the amount of pre-made insulin the pancreatic beta-cells hold, which leads to a reduced first-phase insulin response. That is a temporary adaptation to the low-carb intake, however, and I see no evidence that pancreatic beta-cell function and insulin production are permanently reduced in response to a low-carb diet. If you have evidence that there is permanent damage, please share, as I'd be very interested in this. In my interpretation of the literature, low-carb diets are fine. I just recommend sticking to low-carb for all meals when following a low-carb diet, because the diminished first-phase insulin response can lead to major blood sugar spikes in low-carbers who eat a high-carb meal every once in a while. Best, Mario

[@sweetsushanna-ahh]

This is interesting! I've eaten very little carbs now and I was thinking of cutting them out all together.

[@nourishedbyscience]

It would be fine to cut all carbs (just watch your fasting lipids), as long as all meals are similarly low in carbs. Cheers Mario

[@francesruggeri2564]

@@nourishedbyscience I only believe in the Mediterranean diet. The healthiest people in the world consume a wide variety of foods on a daily basis. In fact, our Human Nutrition lecturer quoted the example of the Japanese, who ate up to 30 different ingredients per day.

[@lyndabrooks2740]

Traditionally, many of the Mediterranean countries eat minimally processed whole foods based on vegetables and fruits supplemented with nuts, legumes, cheeses and yoghurt and occasional meat and fish. In rural areas they have an active lifestyle, growing their own produce on hilly and often mountainous terrain. I have just spent time on a walking holiday on Greek islands with little flat land. I am convinced that the daily effort involved in accessing, growing and tending your allotment is a contributing factor to staying a healthy weight.

[@jackgoldman1]

I did not see "watching television" which seems to stimulate appetite by mindless eating.

[@MarquitoRH]

My mother would not allow eating in front of the TV - wise woman. We still follow this today 55 years later

[@nanka2002]

Ok, I will walk now for half an hour and will listen to this video while walking. I will see if I can add my personal triggers.

[@lisamcmullan6484]

Im beginning to wonder do i care ive lost weight,thinner than ive been for some years dont look great and am wondering what i could eat for supper and if someone came in with a 10oz rib eye steak and smoe nice carb potatoes i would feel cheered but not by these constant lectures on blood sugar variations so basically whatis life constant misery

[@graphicmaterial5947]

12:25 So no carbs in pizza? Think again...

[@nourishedbyscience]

The point is that by the criteria that define the three categories of hyperpalatable foods, pizza is thought to be mostly a hyperpalatable food because of it's high fat and sodium content. As I mentioned, the criteria may well change in the future. Best, Mario

[@deepdabbler]

I think I am going to scream the next time somebody says flippantly, "Make sure to get enough quality sleep every night". Do you really think people who struggle with sleep issues are not aware of the myriad problems this can cause? Adding stress to our lives due to sleep issues is counterproductive.

[@nourishedbyscience]

Very sorry my video upset you. I certainly did not say anything 'flippantly'. In fact, I know full well how difficult it can be for some people to sleep well, particularly women. How do you suggest I could have handled this better?

[@skybaby444]

Congratulations. You have the ability to go to bed and sleep.

[@nourishedbyscience]

Thank you. I am sorry if you struggle with this. I don't want this to come accross as flippant; I fully understand that sleep deprivation is not a choice most people make.

[@Asphesteros]

Only thing I don’t like is the redundancy of many of the categories overcomplicates things. For example protein fiber vs fat/sugar are a ratio defining satiety, ultra processed & ultra palatable are both just euphemistic terms for foods with a low satiety ratio. Just satiety covers all that, the other categories aren’t separate things at all, rather examples and mechanisms. Likewise, soft texture foods, liquid foods, are all just varieties of easily eaten foods, not separate categories. To imply categorical difference between things are are not categorically different, or related things that together define a category, makes the mind struggle to see important differences where there aren’t any, and counterproductively obscures interactions and relationships necessarily for a useful understanding. Another issue, the hypoglycemia point it’s important but lacked a discussion of glucose tolerance, incorrectly implying that any blood glucose spike of any size for any person will cause a hypoglycemic hunger response where in your own prior vids I believe you’ve acknowledged that a person with a healthy glucose tolerance can regulate glucose better than that. In fact being able to, is the definition of a healthy glucose tolerance. The three rule at the end does correct all this, but leaves unspecified exactly what regularly or occasionally mean, so effectively punts it all back to common wisdom. Which where common wisdom is accurate ends up not adding much, but where the common wisdom we have now is screwed and distorted, as it very much is, the guidance ends up not robust enough to correct perceptions. I apologize if this is overly critical, it’s just the higher quality the thing the more it’s worth serious critique

[@BertGraef]

I have no clue what you are talking about. Trying to make sense of this. Avoid long sentences and big words please.

[@nourishedbyscience]

Love your comment. Thank you for writing it up. Where I think we differ is that I am a lot less certain of the degree to which the different factors are related to vs. independent of one another. If I had to guess, I would think that satiety and hedonic eating (based on things such as hyperpalatability and maybe soft texture) are partly independent, and that's why I created two separate rules to make sure both are addressed. If you argue that hedonic eating occurs only in the context of a low-satiety meal, I can see where you are coming from; I am just less certain they are always strongly related to one another. Regarding low blood sugar, again I am less certain than you. For example, there are a lot of people who have normal glucose tolerance by standard clinical measures who still have blood sugar spikes followed by low blood sugar or even clinical hypoglycemia, maybe because they have a diminished first-phase insulin response. Even though the remedy is similar to that for making our meals more satiating and less rewarding, I think it's worth knowing about this as a potential mechanism that could lead to constant cravings and snacking. All in all though, I absolutely acknowledge that the information could have been organized in a different way. Best, Mario

[@tinyjungle_]

But I thought plants are trying to kill you

[@MarquitoRH]

Only if you believe Paul Saladino

[@ThePeterR66]

You lost me when you said FAT = Bad, an other Pro vegan disciple.

[@nourishedbyscience]

Where do I say that? I suggest before you make such accusations, you look around my channel a bit.

[@TasteOfButterflies]

Vegan ≠ low fat And is he supposed to altogether deny that fat has calories that can lead to weight gain when overconsumed to be sufficiently pro-fat for you?

[@seitanbeatsyourmeat666]

How are vegans low fat? I probably eat 100gr of unsaturated fat per day, without trying. Avocado, olives, tofu, nuts, etc You don’t know much about vegans 😂